Tuesday, November 22, 2016

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

• 100 Double Unders

In Remaining Time:

• 9 Push Up
• 6 Dead Lift

Rest 3 Minutes:

B) AMRAP in 5 Minutes

• 125 Double Unders:

In Remaining Time:

• 3 Power Clean
• 6 Pull Up

Rest 3 Minutes

C) AMRAP in 5 Minutes

• 150 Double Unders

In Remaining Time

• Wall Ball Max Reps

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

• 100 Double Unders

In Remaining Time:

• 9 Handstand Push Up
• 6 Dead Lift 225/155

Rest 3 Minutes:

B) AMRAP in 5 Minutes

• 125 Double Unders:

In Remaining Time:

• 3 Power Clean 185/125
• 3 Muscle Up

Rest 3 Minutes

C) AMRAP in 5 Minutes

• 150 Double Unders

In Remaining Time

• Wall Ball Max Reps

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12 ea.
• Deep Air Squat to Box Jump x 5

Strength:

A)6 Sets: (Every 90 Seconds)

• 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 6 sets

B) 6 Sets:

• 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 6 sets

Skill:

• 100 Double Unders

In Remaining Time:

• 12 Handstand Push Up
• 9 Dead Lift 225/155

Rest 3 Minutes:

B) AMRAP in 5 Minutes

• 125 Double Unders:

In Remaining Time:

• 3 Power Clean 225/155
• 3 Muscle Up

Rest 3 Minutes

C) AMRAP in 5 Minutes

• 150 Double Unders

In Remaining Time

• Front Squat Max Reps 225/155

• Mobility